How to Workout for PCOS Weight Loss!

Are you working out as hard as possible and not losing weight with PCOS (polycystic ovary syndrome)? Do you feel unmotivated to start working out? In this episode, we break down how to work out for PCOS weight loss & share our tips for starting a consistent workout routine!

To get the full 411 on workout for PCOS weight loss, click that play button above. Or, for a quick breakdown of our workout tips, read on.

Start slow.

Don’t start your new workout routine or your new year by immediately working out every single day. This is going to give a big shock to your body. Plus, it can result in injury and it’s going to make you not want to work out again. So instead of that, you want to start incorporating physical activities one by one.

Do physical activities that you really enjoy.

Try to find something you’ll want to do consistently – whether that’s slow weighted workouts, walking, swimming, etc. Consistency is key when it comes to losing weight with PCOS, because you can work out for a week and feel good and then fall off of it and forget how good it felt. So you want to do things that you enjoy so that you have the motivation to achieve your goals and so that you remember how good it feels.

Don’t focus so much on how many calories you’re burning.

This is a really common thing when you’re at the gym, especially when you’re on the treadmill or when you’re on some sort of machine that tells you how many calories you’re burning (like an elliptical machine). Instead of measuring your caloric output, create a different goal. For example, instead of seeing how many calories you burn, look at how many minutes of exercise did you do? How many exercises were you able to accomplish? This is a more motivating calculation of your hard work.

It’s not all about cardio.

Aim to log 15 to 20 minutes of steady state cardio three to four times a week. Steady state cardio allows you to log more sessions and hopefully enjoy the moderate intensity activity. More than the feeling of breathlessness you get from a HIIT workout, anyway. The point is, get your cardio exercise in, but don’t push yourself.

Strength training can be vital.

Strength training can consistently help with your caloric burn after your workouts. For example, muscle burns calories while at rest, whereas fat doesn’t do anything. It just stays there. It’s just sitting there as storage, whereas muscle burns calories even at rest. So when you add lean muscle (build muscle), you’re basically increasing your metabolism permanently.

Include exercises that target lots of different muscles at once.

These are called compound exercises. It means that more muscles are working with each repetition. The more muscles you’re taxing, the more calories you’re burning after your workout. And when you combine movements and multitask in the gym, you also reduce your workout time and are able to be more productive throughout the day.

Be consistent and don’t get discouraged.

Hitting your workout goals week after week is what leads to the results. And that commitment to consistency is going to help make staying active a lifestyle instead of a one-time ordeal. In fact, the simple act of repetition will help prevent weight gain and keep the weight off long-term. When you feel yourself plateauing, switch things up. Workout during a different part of the day or try a new exercise. Either way, don’t give up!

Don’t forget to fuel your body.

If your goal is to lose weight with PCOS from your diet and workouts, it doesn’t mean that after you work out, you shouldn’t eat or you should starve yourself. In fact, it’s the complete opposite. If after your workout, you starved yourself or you don’t eat, then your body’s actually going to go to your muscles for resources, rather that fat. So, be sure to eat a healthy meal or snack after each workout / physical activity – prioritizing complex carbs, protein, and healthy fats.

What Is The Best Exercise For PCOS Weight Loss?

The answer is: it depends. It depends on your goals, whether or not you have insulin resistance, whether or not you have issues with your adrenal gland and stress hormones, and which type of PCOS you have. (Take the quiz below to find out!)

However, there are certain types of workouts that generally work better for women with PCOS than others. These include slow weighted workouts, strength training, resistance training, yoga, pilates, walking, and so on.

Intense exercise like high intensity interval training, HIIT workouts, and jogging are types of workouts that can put stress on the adrenal system and actually do more harm than good when it comes to regulating blood sugar levels, insulin resistance, and your menstrual cycle.

Hit the play button above to learn more about exercise for PCOS!

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What’s Your PCOS Type? – Take the quiz!

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Lab kits to help you find the root causes of your PCOS!

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While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (Privacy Policy).

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